Vitamin B12 is required for the creation of red blood cells and DNA, and a shortage can result in anaemia or damage to the nervous system, resulting in symptoms ranging between numbness and tingling, muscle weakness, memory loss, depression, and loss of appetite to constipation and diarrhoea. Vitamin B12 is a water-soluble vitamin that can be found in large amounts in animal-based foods such as meat, dairy, and eggs.
Vitamin B12 is not naturally found in plant-based meals, thus vegetarians and vegans must supplement to avoid shortage, that can lead to serious health issues such as pernicious anaemia.Vitamin B12 is not produced by the human body, thus doctors recommend including it in your diet for overall health. Here are some vegetarian foods that are high in vitamin B12 that you may include in your daily diet.
Spinach
Spinach, a superfood, is a nutrient-dense superfood that aids in overall growth. Spinach is a versatile leafy green that can be utilised in a variety of cuisines, from stews to smoothies.
Beetroot
Beetroot is high in iron and a good source of Vitamin B12, thus experts recommend include it in your regular diet for a balanced and healthy diet.
Chickpeas
If you don’t eat chicken, chickpeas are an excellent replacement. Chickpeas are high in fibre, protein, and a variety of other nutrients, making them an excellent addition to your diet.
Yoghurt
Yoghurt is filled with Vitamin B12 and is known to be an excellent diet for improving gut health due to the probiotics. Low-fat milk and paneer both contain a lot of Vitamin B12. To gain the benefits of Vitamin B12, vegans should substitute milk with soy milk and paneer with tofu.
Whey
Whey water is frequently discarded after curdling milk. This water, on the other hand, contains important proteins, minerals, and vitamins. To get the most out of this whey water, use it to cook dal and knead dough.
“Vitamin B12 can be obtained through animal-derived meals, such as dairy and eggs, or from fortified foods. Mushrooms and algae can sometimes meet your Vitamin B12 needs. Vegetarians should be aware of their Vitamin B12 consumption at all times, as this vitamin is vital to the body and is present in lower quantities in vegetarians.
